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Reasons Why You Must Include Oyster Mushrooms in Your Diet

Mushrooms are a superfood that comes in a variety of types and has been utilized widely in cuisines all over the world. It is neither a vegetable nor a fruit, but rather a fungus that provides an excellent supply of high-quality protein to any vegetarian diet.

Sonali Behera
Mushroom cultivation has gained traction in India, with several edible types such as buttons, oysters, porcini and chanterelles being farmed.
Mushroom cultivation has gained traction in India, with several edible types such as buttons, oysters, porcini and chanterelles being farmed.

One of the most popular edible gilled mushrooms is oyster mushrooms, technically known as Pleurotus ostreatus. There are around 40 different species of oyster mushrooms, all of which are edible, including king oyster mushrooms, pearl oyster mushrooms, pink oysters, phoenix oysters, golden oysters, blue oysters, and so on.

The oyster mushroom is a popular edible fungus. Oyster mushrooms are commonly ingested as a cuisine, although supplements are also available. Oyster mushrooms are used in Traditional Chinese medicine (TCM) to cure a number of health issues in several medical systems.

Oyster mushrooms include dietary fibre, beta-glucan and other nutrients that may benefit your health. They have a delicate flavour and may be used to season a wide range of savory foods. They are widely available in most supermarkets, making them an easy and nutritious addition to your diet.

Types of Oyster Mushrooms:

The most common type of oyster mushroom is Pleurotus ostratus, which can be found in most grocery stores. However, there are several varieties of oysters.

  • The largest oyster mushroom found in the Middle East, North Africa, and Asia is the king oyster mushroom.

  • Pink oyster mushrooms have a bright pink hue that fades when heated and a strong taste. If cooked properly, it can taste like bacon!

  • Phoenix oyster are similar to pearl oyster mushrooms in appearance and flavour, but somewhat smaller.

  • Golden oyster are bright gold hue with a robust taste. Very sensitive and has a limited shelf life.

  • Blue oyster despite their bluish hue, taste just like pearl oyster mushrooms.

  • Pearl oyster are pretty much evident in North America.

Nutritional Benefits of Adding Mushrooms to Diet:

Oyster mushrooms are high in nutrients such as dietary fibre, vitamins, minerals and other essential phytonutrients. They are an excellent choice for folks on a low-carb diet since they are low in carbohydrates and high in protein. It is high in various vitamins, including biotin, riboflavin, and pantothenic acid, as well as folate, vitamin B6 and B1. Aside from these, it contains a trace amount of selenium, zinc, iron, and phosphorus, which can help to build immunity and improve general health.

 According to USDA, the nutrients benefit of these are:

  • Calories: 28

  • Fat: 0.3 g

  • Sodium: 15.5 mg

  • Carbohydrates: 5.2 g

  • Dietary fiber: 2 g

  • Sugar: 0.95

  • Protein: 2.9 g

  • Niacin: 4.27 mg

Benefits of Oyster mushrooms

Loaded with Anti-oxidants

Oyster mushrooms are high in antioxidants, which may help to reduce cellular damage in the body. Oyster mushrooms contain around seven important phenolic compounds, including gallic acid, chlorogenic acid, and naringenin. These chemicals work as a strong antioxidant countering oxidative stress in the body. It also includes the amino acid ergothioneine, which has been linked to potent antioxidant benefits and a decreased chance of acquiring chronic illnesses such as heart disease, diabetes, and cancer.

Controls Diabetes

Oyster mushrooms are well recognized for their ability to reduce blood sugar increases in type 2 diabetes patients. Consuming oyster mushroom powder has been shown in studies to reduce postprandial blood sugar levels by inactivating the enzymes that increase blood sugar levels. While adequate levels of beta-glucans help to reduce carbohydrate digestion and absorption in the intestines, they also provide the system time to properly metabolize glucose.

Immune System Booster

Because oyster mushrooms are naturally high in beta-glucan fibre, they are thought to have immune-modulating properties that support antiviral and antibacterial activities in the body. Oyster mushroom supplements, which are high in nutrients, significantly decreased the length and severity of respiratory tract infections. As a result, eating this superfood daily may help stimulate an immunological response and assist in keeping disease at bay.

Helps in Strengthening the bones

Oyster mushrooms are high in vital minerals for bone health. Vitamin D and magnesium, in particular. While most people are concerned with calcium, your body also needs vitamin D and magnesium in order to metabolize calcium and store it in your bones.

How to Include Oyster Mushrooms in Your Diet

Oyster mushrooms are highly prized for their culinary properties, and all portions, including the caps, gills, and stems, are edible.

Here are a few simple ways to include oyster mushrooms in your diet plan:

  • Make healthful soups and stews with them.

  • Combine with spaghetti and other rice dishes.

  • Prepare a nutritious side meal, and stir-fried them with vegetables and garlic.

  • Make rich curries and sauces using them.

  • In the oven, roast and grill them with other veggies.

Adverse Effects and allergies on Health:

People who are allergic to mushrooms may get skin rashes, chills, fever, discomfort, itching, or swelling in the mouth and throat. Oyster mushrooms have a shelf life of 7-8 days after which they become unusable.

Also, remember to buy it in shops rather than in the wild. As wild ones can induce food poisoning symptoms such as stomach discomfort, diarrhoea, dizziness, headache and in rare cases, loss of consciousness, they should be avoided. Furthermore, because certain carbohydrates are difficult to digest, excessive consumption of oyster mushrooms may induce stomach distress, nausea, and gas collection in the intestines.

Only one cup of oyster mushrooms is recommended for daily consumption.

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